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Training Log Archive: Tullster

In the 7 days ending Feb 17, 2013:

activity	#	time	miles		km		+m
Running	6	4:20:04	30.45	(8:32)	49.01	(5:18)	1202
Orienteering	3	2:08:43	11.92	(10:48)	19.18	(6:43)	459
Cycling	1	1:00:00
core/balance gym work	1	45:00
Total	10	8:13:47	42.37		68.19		1661

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Sunday Feb 17, 2013 #

Running warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: Icebugs

Note

tried a bit of rolling on a golf ball to massage the leg...maybe made it a bit worse

11 AM

Orienteering race 54:34 [4] 7.84 km (6:57 / km) +349m 5:41 / km
shoes: Icebugs

CSC event at Birsemore. Quite up for it today. Didn't start well, down the path to numbe 1 expecting to see it off to the left but couldn't work it out. Eventually found it but prob 1min lost. Next few were OK but legs feeling pretty heavy, fighting the terrain a bit. Suprised how much snow there was on the top. banana on the way to 9 and hesitation at 9. End of the course was a bit dissapointing - hoping for some tricky controls on the slope. Felt like I was moving better on the second half....it was downhill though. 2mins down on Murray - losing time on most legs through the first half.

1 PM

Orienteering 34:44 [2] 5.0 km (6:57 / km) +53m 6:36 / km
shoes: Icebugs

Jogging round a few control sites in Bell wood. Left leg started hurting during the second half.
Hurt a bit yesterday - anterior tibial muscle. Hit that leg a few times last weekend and think there's been a build-up of inflammation/scar tissue which is cuasing pain up and down the muscle.

Saturday Feb 16, 2013 #

8 AM

Running intervals 24:07 [5] 5.7 km (4:14 / km) +4m 4:13 / km
shoes: Inov8 Roclite 312

Morning session before an OOH shift. Intervals on the track down the back of the wood. 5 reps with 90s recovery again. Doing thse a bit quicker than last time and feeling it towards the end of the reps. Pace sturggling slightly on the last one.

Running warm up/down 12:16 [1] 2.13 km (5:45 / km) +27m 5:24 / km
shoes: Inov8 Roclite 312

Running warm up/down 5:18 [1] 0.85 km (6:16 / km) +26m 5:26 / km
shoes: Inov8 Roclite 312

Friday Feb 15, 2013 #

6 PM

Running 50:07 [3] 9.99 km (5:01 / km) +249m 4:28 / km
shoes: Icebugs

Run to the mast and back. Didn't feel very bouncy tonight. Less volume planned this weekend than last.

Thursday Feb 14, 2013 #

7 PM

Running intervals 29:05 [5] 4.05 km (7:11 / km) +335m 5:05 / km
shoes: Icebugs

Hill reps in the wood at the back. 9 reps. Felt a bit tired at the start sbut the reps were almost 10s faster than last time. Definately tired by the end.

Running warm up/down 11:15 [1] 1.97 km (5:42 / km) +32m 5:16 / km
shoes: Icebugs

Running warm up/down 8:42 [1] 1.27 km (6:52 / km) +45m 5:50 / km
shoes: Icebugs

Wednesday Feb 13, 2013 #

Cycling 1:00:00 [3]

Turbo session. Watched some olympic highlights

Tuesday Feb 12, 2013 #

4 PM

Running 31:12 [3] 7.89 km (3:57 / km) +59m 3:49 / km
shoes: Inov8 Roclite 312

Finished at work in daylight so ran round the Anagach red route. Cruising at the upper level. Legs feeling OK.

6 PM

core/balance gym work 45:00 [3]

Post run pre o gym session. Hamstring and achilles work and plenty of stretching

Orienteering 39:25 [3] 6.33 km (6:13 / km) +57m 5:57 / km
shoes: Inov8 Roclite 312

Anagach night o. TD4 course really with mostly path running but still had to concentrate with all the paths about. Nice clear night. Good fun.

Monday Feb 11, 2013 #

6 PM

Running 1:03:02 [3] 10.66 km (5:55 / km) +425m 4:56 / km
shoes: Icebugs

Run to the top of Bein Mhor and back. A bit chilly tonight but clear night. Inch or 2 of icy snow in the open. Not bad for running in. legs felt OK but tender blister on left foot. This hurt a bit in the woods especially but managed to man up, just. Hamstring niggling a little in the second half but not bad. Just need to keep working on it.

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